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What to know about five alternatives to cow’s milk

By Nicole OsingaSpecial to the Star

Mon., Nov. 9, 2015

The interest in non-dairy milks has skyrocketed, for a variety of reasons. Consumers could have an intolerance or allergy to cow’s milk, or maybe they have chosen to adopt a plant-based diet, or are questioning the safety of cow’s milk, or maybe they are simply curious to try these increasingly accessible alternatives. Choosing the best milk or plant-based milk can be challenging, with the wide variety of options on the market. While all types of milk are equivalent when it comes to calcium and vitamin D, let me help you compare their nutritional content and outline their respective controversies.

Health Drawbacks: Almond milk contains fewer nutrients than the actual nuts themselves. Almond milk is a poor protein source, at only one gram per cup. Sweetened almond milk can be high in sugar.

Controversy: There is some concern regarding the impact almonds have on the environment, as they are a water-intensive crop. In particular, they put a heavy demand on drought-stricken California, where 80% of the world’s almonds are grown. That being said, dairy milk has a greater resource and environment impact compared to almond milk.

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Price: $2.77/32 oz*

Coconut

Health Benefits: The type of fat in coconut milk may have benefits. The saturated fat it contains is a blend of medium-chain fatty acids that, compared to long-chain fatty acids, are stored less in fat tissue, and may increase calorie-burning. Coconut milk is lactose free.

Coconut milk

Health Drawbacks: Coconut milk is low is protein, at around one g per cup and can be high in calories.

Controversy: Some are cautious of the fat in coconut milk, as it may undesirably increase bad LDL cholesterol. However, it also tends to desirably increase good HDL cholesterol. Research to date doesn’t appear to link coconut milk to actual heart disease risk.

Price: $2.77/32 oz*

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Soy

Health Benefits:Soy milk is a complete protein source and it contains a good seven grams per cup. Soy milk also contains alpha-linolenic acid (ALA), an omega-3 fatty acid which linked to heart and brain health. Soy milk is lactose free.

Soy milk

Health Drawbacks: Some brands pack up to 160 calories per cup due to the added sugar. Look for unsweetened or original versions.

Controversy: The natural active compounds in soybeans are called isoflavones, which are similar in structure to the hormone estrogen. However, the current consensus among health experts who study soy is that breast cancer survivors can safely eat these foods. Some studies suggest soy is protective against breast cancer recurrence.

Price: $2.67/ 32 oz

Rice

Health Benefits: The unsweetened varieties of rice milk can be very low in calories (40 calories per cup). It is an option for people who have allergies to almond or soy milk. Rice milk is also lactose free.

Rice milk

Health Drawbacks: Rice milk has a higher amount of carbohydrates compared to other milks and contains almonds no protein.

Controversy: There are concerns regarding arsenic exposure in rice products, as rice takes up arsenic from the soil more readily then other grains do. Arsenic is a human carcinogen.

Controversy: There is a perception of growth hormones and antibiotics being present in cow’s milk, however in Canada, dairy cows are not given bovine growth hormones and both organic and non-organic milk meets strict government standards. Dairy farming leaves a large environmental footprint, as cows releasing methane gas, a greenhouse gas emission. The water footprint for raising dairy cattle has been found to be 28% larger than the water footprint to product soy milk products.

Price: $2.33/ 32 oz

*prices in effect on July 3, 2015 at Walmart Supercentres in the Durham Region

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